Health Benefits

  • Difference between baby spinach and flat leaf spinach – baby spinach is more sweet and tender, whereas flat leaf is slightly more bitter and chewier
  • Spinach is full of many vitamins and minerals including – vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium and vitamin B6 to name a few.
  • Spinach helps protect your heart, bones and helps protect you from cancer.  Spinach has excellent anti-inflammatory and anti-oxidant properties

How to Select and Store Spinach

  • Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised.
  • Do not wash spinach before storing as the exposure to water encourages spoilage.
  • Place spinach in a plastic storage bag and wrap the bag tightly around the spinach, squeezing out as much of the air as possible.
  • Place in refrigerator where it will keep fresh for up to 5 days.

How to Enjoy Spinach

  • Spinach should be washed very well since the leaves and stems tend to collect sand and soil. Before washing, trim off the roots and separate the leaves.
  • Place the spinach in a large bowl of tepid water and swish the leaves around with your hands as this will allow any dirt to become dislodged.
  • Remove the leaves from the water, empty the bowl, refill with clean water and repeat this process until no dirt remains in the water

The Healthiest Way to Cook Spinach

  • Spinach is only one of three vegetables we recommend boiling to free up acids and allow them to leach into the boiling water; this brings out a sweeter taste from the spinach.
  • Discard the boiling water after cooking; do not drink it or use it for stock because of its acid content.
  • Use a large pot (3 quart) with lots of water and bring to a rapid boil. Add spinach to the boiling water and boil for 1 minute

All content courtesy of whfoods.org